Foods with selenium
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Selenium-Rich Foods: Sources and Health Benefits
Selenium Content in Various Foods
High Selenium Foods
Selenium is a crucial micronutrient found in varying amounts across different foods. Among the richest sources of selenium are Brazil nuts, which contain exceptionally high levels of this element. Studies have shown that Brazil nuts can have selenium concentrations as high as 254 µg/100 g . Other notable sources include kidney (146 µg/100 g), crab meat (84 µg/100 g), and game meat 12. These foods are particularly beneficial for individuals looking to increase their selenium intake through natural dietary sources.
Moderate Selenium Foods
Meat, eggs, poultry, and seafood generally have moderate to high selenium content. For instance, chicken organ meat, beef, and egg yolks contain selenium levels ranging from 0.38 to 0.56 µg/g . Additionally, wholemeal bread has been identified as a moderate source of selenium, with concentrations around 9 µg/100 g . These foods contribute significantly to the daily selenium intake and are commonly consumed in various diets.
Low Selenium Foods
Fruits and vegetables typically contain low levels of selenium, with some exceptions. Most vegetables and dairy products tested were found to have selenium concentrations below 2 µg/100 g . This makes it challenging for individuals relying solely on plant-based diets to meet their selenium requirements without supplementation or biofortified foods.
Selenium-Enriched Foods and Supplements
Biofortification and Functional Foods
To address selenium deficiencies, biofortification of plants and the development of selenium-enriched foods have been explored. Plants like those in the Brassica family and cereal grains have shown a high capacity to accumulate selenium, particularly in organic forms such as selenomethionine and selenocysteine, which are more bioavailable and less toxic than inorganic forms 710. Selenium-enriched foods, including selenized yeast and algae, are also being developed to provide a reliable source of this essential nutrient regardless of geographical selenium soil content 48.
Health Benefits of Selenium-Enriched Foods
Selenium-enriched foods offer multiple health benefits. They have been shown to possess antioxidant, anti-inflammatory, and anticancer properties 59. For example, selenium-enriched lentils have been used in Bangladesh to mitigate the effects of chronic arsenic poisoning, demonstrating increased arsenic excretion and improved health indicators among participants . These foods can play a crucial role in preventing selenium deficiency-related diseases such as Keshan disease and Kashin-Beck disease .
Conclusion
Selenium is an essential micronutrient with significant health benefits, and its intake can be optimized through the consumption of selenium-rich foods and selenium-enriched products. While Brazil nuts, seafood, and organ meats are excellent natural sources, biofortified plants and functional foods offer a promising solution to address selenium deficiencies globally. Incorporating a variety of these selenium sources into the diet can help maintain optimal health and prevent deficiency-related diseases.
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